Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
This week's Research Update covers three practical recovery questions. We look at whether a post-run protein shake does anything for bone stress markers, which recovery strategy actually helps CrossFit athletes...
Official sodium guidelines suggest 300–600mg per hour during long events, but sweat rate and sweat sodium concentration can vary up to tenfold between individuals — meaning that "one-size-fits-all" number is...
This week's Research Update is all about getting stronger. We look at whether creatine gummies deliver the same benefits as powder, whether heavy strength training actually helps cyclists who spend...
You crushed leg day and felt fine after, but fast forward a day or two and you can barely sit down without bracing yourself. What happened? Delayed-onset muscle soreness, or...
This week's Research Update covers training strategy from three different angles. We look at what high-intensity functional training like CrossFit and HYROX actually does physiologically, what training pattern predicted faster...
Claudia Bastien never expected to fall in love with bikepacking—especially after insisting she "actually hate[d] biking." After being laid off from her corporate job, she traded office life for solo,...
This week's Research Update looks at aging and endurance from three angles. Here, we cover why 24-hour ultra-marathons are one of the rare endurance formats where masters athletes are at...
Bronwyn Davies joined Blonyx on a hot Vancouver morning near Granville Island, for a run out to Kitsilano Beach. Filmmaker, triathlete, and self-proclaimed "yes girl," Bronwyn is still learning where...
This week's Research Update covers three supplement reviews worth knowing about. We break down why beetroot juice shows benefits for both sprint power and aerobic capacity, why a new female-only...
That sharp stabbing pain under your ribs during a run has a name: ETAP (exercise-related transient abdominal pain), and it affects up to 70% of runners each year. The leading...
This week's Research Update covers a null result on stacking beetroot juice with caffeine, fueling gaps in CrossFit, and what a large tart cherry meta-analysis says about recovery. We break...
Should you take beta-alanine, sodium bicarbonate, or both to improve performance? Both supplements help delay fatigue during high-intensity exercise, but they work in different ways and are best suited to...